While you’re waiting…

We are sorry if we can not give you an immediate appointment.

This brochure outlines some strategies for managing your difficult situation that you could try while waiting for your counselling session. 

We also have details for other services that may be available to you at:  http://counselling.anu.edu.au/useful-links

 If you need to speak to an ANU Counsellor ASAP, phone reception (6125 2442) to ask about how to get a “short appointment”.

 Ways to look after yourself during a stressful time

  1. Establishing a routine. 

·        Aim for balanced eating, sleeping and exercise even during a crisis.

·        Avoid mood-altering drugs including alcohol or excessive caffeine.

·        Limit your exposure to distressing situations.  This may include monitoring what programs you watch, what music you listen to and who you spend time with.

·        Plan activities that help you feel competent or successful, and activities that help you relax.

 2. Managing Distress 

·        Remember times when you have felt different to now.

·        Experience feelings as waves that come and go.

·        Try not to criticise or blame yourself.

·        Reassure yourself that you can tolerate feeling your emotions.

·        Consider consequences before taking action. 

·        Where possible, avoid major life decisions while you are very distressed.

 3. Problem Solving 

·        Define the problem you are facing.

·        Work out what options are available.

·        Weigh these options against each other (consider a list of advantages and disadvantages).

·        Seek out extra information as needed.

·        Strategically think through what steps you’d need to take in order to carry out your preferred option(s).

·        Remember other times you have solved problems successfully.

 4. Relationships

           Let friends and family know that you may need support.

·        Don’t assume that other people can’t cope with you or won’t be interested in your wellbeing.

·        As far as possible, choose to be with people who are positive and care about you.

·        You may be irritable - try not to push people who care away.

·        Say no to unwanted demands as much as possible.

5. Managing issues with assessment

·        Consider speaking directly to your tutor or lecturer to let them know there is an issue.

·        You may also wish to negotiate special arrangements with your sub-dean (request an appointment through College Office).

·        It is often helpful to access supporting documentation to back up your claims (please note, that we have a protocol on supporting documentation which usually requires that we know about your circumstances). 

  With acknowledgements to Monash University's Brochure "While You're Waiting"